Nutrition: Resource Information

Children need appropriate food and physical activity to grow and develop normally. Growth should be checked regularly. Enjoy a wide range of nutritious foods. Eat plenty of breads, cereals, vegetables (including legumes) and fruit. Low-fat diets are not suitable for young children. For older children, a diet low in fat, particularly saturated fat is appropriate. Moderate amounts of sugars. Choose low salt foods. EAT FOODS CONTAINING CALCIUM AND IRON. Health Recommendations:

Younger Players Primary aim is to support and develop healthy habits. Adequate energy is needed to facilitate growth and development.

Key Nutritional Issues for sport Replacing fluid. Replacing Carbohydrates. Adequate Protein Healthy Balance Good habits

Factors affecting Diet: Education and Knowledge Awareness of the role of what you eat and drink and how that can affect performance. Awareness of the role of coaches and others in sport. Quick fixes dont work. Focusing on performance rather than image. Only small changes will be needed.

Nutritional needs for young elite athletes Enjoyment of sport often begins at a young age. Encouragement of health dietary practices so that adequate nutritional requirements are achieved. There is little child-specific information relating to sport therefore recommendations are generally based on the requirement of healthy non-athletic children and adults.

Carbohydrates: How much? No exact figures it is based on adult requirements. 1g per kg of body weight within 30mins – 2 hours of training or competition. 65kg player needs 390g of carbohydrates and most are not achieving this.

Protein: How much? Adequate protein is essential. It is necessary for growth and repair of tissues. Children have an increased requirement compared to adults (1.2-2g / kg per day). Meat, chicken, fish, dairy products and others such as baked beans, bread, pasta, rice are good sources.

Competition Menu

CHO intakes and dental health Foods likely to exacerbate dental erosion include the consumption of citrus fruits and juices, carbonated and uncarbonated sugary drinks, vinegar and its products and sweets. Preventative advice is warranted. Emphasis needs to be placed on reducing the acidity that results from increasing CHO foods that will be fermented.

Brush and floss teeth regularly Drink sweet drinks from a squeeze bottle or use a straw. Avoid fizzy drinks. Chew sugar free gum Drink chilled drinks Drink water after eating between meals to rinse the mouth. Caution especially for those wearing braces and gum shields. Tips for Improved Dental Hygeine

Dehydration Muscle cramps Sickness and headache Dark urine Dry mouth and throat A feeling of extreme heat which remains after a cool down time.

Fluid replacement Thirst is a late indicator for dehydration. Recommendations are: U15years: 45mins before mls 20mins during after asapliberal until pee U-17years:45mins before during after asapliberal

Pee Chart

Practice Children are generally unaware of the role of diet in enhancing athletic performance Encouragement to adopt healthy practices. If they do need advice then often if they are with a coach or parent they may not reveal their true feelings. Growth should be assessed at regular intervals. Young athletes especially girls are at risk from Iron depletion and deficiency. Education of other members of the family may be required. Most young athletes are focused on their image. An approach that focuses on sporting performance is critical.

Putting it into practice Children should be encouraged at an early age to adopt healthy eating habits. Its easier to make changes when you are younger rather than when you are older! Body image and weight can be a factor. Focus on sporting performance rather than image. Adolescents seem to obtain the majority of information from magazines and media. –Use pictures of famous athletes eating and drinking Cookery sessions are available from various sources. A positive approach and positive reinforcement works well. –How would you do this?

Putting it all together The basic advice is the same for different age groups except that quantities will differ for bigger players. Encourage players to bring and use drinks at all training sessions and competitions. Basic food after training (pasta, potatoes, meat, vegetables, curry and rice, soup and sandwiches, yoghurt, rolls and fruit etc.) would be much better than sweets, biscuits or chips after training. Follow by example!

U-14 Key Points Water before, during and after training. Best Practice to bring your own bottle. Bring a carbohydrate snack for directly after training/match (yoghurt and banana) Basic food after training/competition (up to 2 hrs)- pasta, potatoes, meat, vegetables, curry, and rice, soup and sandwiches, yoghurt, rolls and fruit etc Younger athletes have an increased requirement for protein (meat, chicken, fish, dairy products bread, baked beans and pasta) Avoid greasy fast food

U-15 Key Points U-15: Water before, during and after training. Best Practice to bring your own bottle. Bring a carbohydrate snack for directly after training/match (yoghurt and banana). Basic food after training/competition (up to 2 hrs)- pasta, potatoes, meat, vegetables, curry, and rice, soup and sandwiches, yoghurt, rolls and fruit etc Younger athletes have an increased requirement for protein (meat, chicken, fish, dairy products bread, baked beans and pasta). Avoid greasy fast food. Give athletes a copy of the competition menu for their parents to stick up in the kitchen.

U-16 Key Points U-16: Water before, during and after training. Best Practice to bring your own bottle. Bring a carbohydrate snack for directly after training/match (yoghurt and banana). Basic food after training/competition (up to 2 hrs)- pasta, potatoes, meat, vegetables, curry, and rice, soup and sandwiches, yoghurt, rolls and fruit etc Younger athletes have an increased requirement for protein (meat, chicken, fish, dairy products bread, baked beans and pasta). Avoid greasy fast food. Give athletes a copy of the competition menu for their parents to stick up in the kitchen. Calorie intake must be enough as this group maybe playing a number of sports and often they are simply not eating enough

U-17 key Points U-16: Water before, during and after training (always carry your own personalised water bottle). Bring a carbohydrate snack for directly after training/match (yoghurt and banana). Basic food after training/competition (up to 2 hrs)- pasta, potatoes, meat, vegetables, curry, and rice, soup and sandwiches, yoghurt, rolls and fruit etc Younger athletes have an increased requirement for protein (meat, chicken, fish, dairy products bread, baked beans and pasta). Avoid greasy fast food. Give athletes a copy of the competition menu for their parents to stick up in the kitchen. Calorie intake must be enough as this group maybe playing a number of sports and often they are simply not eating enough Begin to focus on pre and post training food intake. Consider foods eaten pre and post weight training or circuit sessions. Issue athletes with the pee test chart.